Why We Are Sleeping Worse Than Ever—And How to Finally Fix It

I hear it all the time from my patients: “I can’t sleep,” or “I wake up exhausted,” or even, “Sleep used to be easy—now it’s like a second job.” Sleep problems seem to be skyrocketing, and if you’re struggling with this yourself, you’re definitely not alone. But what’s changed, and why is sleep suddenly so difficult for so many of us?

In my clinical experience, sleep issues often go much deeper than just needing an extra cup of coffee and “powering through” the day. There are often serious associated health problems for chronically bad sleepers. Poor sleep negatively affects everything from your energy and mood to your metabolism, testosterone levels (yes women too!), and long-term health. In fact, studies are now even showing strong links to things like cancer and heart disease. But there’s good news: with some adjustments, sleep is something you can take control of again.

Here’s what you need to know, why it’s happening, and what you can realistically do about it.

Why Sleep Problems Are Increasing?

Several things are driving the rise in sleep issues, especially over the past decade. Here are a few big ones:

Chronic Stress and Anxiety

We’re busier and more stressed than ever. Constant mental stimulation from work demands, relationships, financial worries, and non-stop technology stimulation keeps your cortisol elevated, making restful sleep almost impossible. In short, your brain is telling your body “We’re under attack!”, and most people’s bodies don’t allow snoozing on the battlelines.

Blue Light Exposure

Your phone, tablet, and TV emit blue light that suppresses melatonin, the hormone your body uses to signal its bedtime. I admit, I’m guilty of late-night emailing, texting, or YouTubing nostalgic 90s music videos (Blink 182 anyone?), but it definitely makes restful sleep harder.

Poor Sleep Habits and Routine

Inconsistent sleep schedules—going to bed and waking up at different times each day—make it tough for your body’s natural clock to settle into a reliable sleep rhythm. So even if you’re not a shift-worker, even smaller inconsistencies can still be detrimental to your sleep.

Low Testosterone and Hormonal Imbalances

As we age, we know testosterone naturally declines. Low testosterone is directly linked to reduced sleep quality and disrupted sleep patterns, often causing insomnia or frequent nighttime awakenings.

Learn more about how men’s health can impact your sleep quality.

The Hidden Cost of Poor Sleep

So, this is the part of the blog where I scare you into sleeping better by talking about all the bad things deficient sleep does to your body and mind. I’ll spare you the guilt trip—Just know that you need to take your sleep seriously since it’s likely shaving years off your life.

• Lower Testosterone Levels: Chronic sleep deprivation significantly lowers testosterone, making it harder to build muscle, lose fat, maintain bone density, and restore energy levels.
  
  
• Metabolic Dysfunction: Lack of sleep raises insulin resistance, increasing the risk of diabetes, obesity, and heart disease.
  
  
• Mental Health Issues: Sleep deprivation dramatically increases anxiety, depression, irritability, and cognitive decline.
  
  
• Weakened Immune Function: Poor sleep disrupts your immune system, making you more susceptible to illness and even malignant cells.
  

Explore our concierge medicine approach for personalized sleep and hormone support.

Sleep Strategies That Work

Here are 5 practical, straightforward tips I often recommend to my patients:

1. Establish a Consistent Sleep Schedule
   
   Go to bed and wake up at the same time every day—even on weekends if you can. Your body thrives on routine, and you’ll be surprised how quickly sleep quality improves.
   
   
2. Limit Blue Light Before Bed
   
   Try to put screens away about an hour before bedtime. An hour is ideal, but even starting with 30 minutes can make a difference.
   
   
3. Beds are for Sleeping
   
   When you train your brain that anytime you’re in your bed, it’s time to sleep, it will respond accordingly. Avoid using your bed for anything other than sleep.
   
   
4. Keep Your Room Cool and Dark
   
   A colder room, around 65 degrees, and complete darkness are optimal for sleep. Use blackout curtains, a sleep mask, or white noise if needed.
   
   
5. Practice Stress-Reducing Techniques
   
   Meditation, deep breathing, or even simple stretches before bed can lower cortisol and help you relax. Progressive Relaxation is one technique I often recommend.
   
   

Check out our regenerative medicine services that support overall recovery and wellness, including better sleep.

Supplements to Improve Sleep

If you’ve optimized your sleep habits but still want to stack the slumber cards in your favor, targeted supplements can be beneficial. Melatonin is still king, in my opinion. Others have worked decently well for many of my patients, but don’t expect them to be a game-changer by themselves:

• Magnesium (glycinate or citrate): Helps with relaxation and reducing anxiety.
  
• Melatonin: Small doses (1–3 mg) can help reset your sleep cycle.
  
• Ashwagandha: Reduces cortisol and may improve sleep quality.
  

These are safe, effective, and non-habit forming when used properly.

Prescription Options for Sleep: Beyond Supplements

If you’re still struggling, it might be time to consider prescription options. Testosterone is one of my go-to treatments for improving sleep, especially in patients with low levels.

Other options I regularly prescribe:

• Trazodone: Great for those who struggle with both falling and staying asleep. It’s safe, affordable, and generally well-tolerated.
  
• Pregnenolone: Helps stabilize cortisol levels, especially if stress is keeping you up.
  

While medications like Ambien and Valium can work, they come with side effects and are typically not our first choice.

If you suspect low testosterone may be contributing to your sleep issues, our weight loss and hormone therapy programs might be the support you need.

For Arizona patients not near our Scottsdale office, like Yuma or Tucson, we offer customized plans virtually to address your full health picture—sleep included.

The Bottom Line: Your Sleep is Too Important to Ignore

The increase in sleep issues is a health crisis in the making. But it’s also one you can address. Start by improving your sleep habits, using targeted supplements, and checking in on your hormone levels.

I’ve witnessed countless patients dramatically improve their health simply by fixing their sleep. If you’re struggling, don’t accept it as normal. Take control of your sleep now, and you’ll feel the difference in every aspect of your life.

Need support on your sleep journey? Visit GoPracticeRx.com today to get expert help.